Comparing Nutrients in 300 calories Canned Sweet Potato, Vacuum PackVS Baked Red Potatoes

Weight per 300 calories

Canned Sweet Potato, Vacuum Pack

330g

Baked Red Potatoes

345g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Canned Sweet Potato, Vacuum Pack or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Canned Sweet Potato, Vacuum Pack

91%

Baked Red Potatoes

10%

88%

300 kcal ▼

Macro Nutrients

Canned Sweet Potato, Vacuum Packvs Baked Red Potatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.68%0.66g

Fat

0.53%0.52g

0.66 gvs0.52 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.42%0.14g

Saturated Fat

0.43%0.14g

0.14 gvs0.14 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.68%0.043g

Omega 3

3.23%0.052g

0.043 gvs0.052 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.38%0.23g

Omega 6

0.99%0.17g

0.23 gvs0.17 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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53.6%69.6g

Carbohydrate

52%67.6g

69.6 gvs67.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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22.7%16.5g

Sugars

6.8%4.93g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

16.5 gvs4.93 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

2.1%1.5g

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvs1.5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%1.9g

NA gvs1.9 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%1.55g

NA gvs1.55 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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15.6%5.93g

Fiber

16.3%6.2g

5.93 gvs6.2 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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9.7%5.44g

Protein

14%7.93g

5.44 gvs7.93 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Canned Sweet Potato, Vacuum Packvs Baked Red Potatoes

146%1315μg

Vitamin A

0.38%3.45μg

RAE, retinol activity equivalents

1315 μgvs3.45 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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10%0.12mg

Vitamin B1

20.7%0.25mg

Thiamine

0.12 mgvs0.25 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14.5%0.19mg

Vitamin B2

13.3%0.17mg

Riboflavin

0.19 mgvs0.17 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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15.3%2.44mg

Vitamin B3

34.4%5.5mg

Niacin, nicotinic acid, niacinamide

2.44 mgvs5.5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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34.5%1.72mg

Vitamin B5

23.5%1.18mg

Pantothenic acid

1.72 mgvs1.18 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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48%0.63mg

Vitamin B6

56.2%0.73mg

Pyridoxine

0.63 mgvs0.73 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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17.5%5.24μg

Vitamin B7

Biotin

5.24 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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14%56μg

Vitamin B9

23.3%93μg

Folates and Folic Acid

56 μgvs93 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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97%87mg

Vitamin C

48.3%43.4mg

Ascorbic acid

87 mgvs43.4 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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22%3.3mg

Vitamin E

1.84%0.28mg

Tocopherols and Tocotrienols

3.3 mgvs0.28 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.04%7.25μg

Vitamin K

8.05%9.66μg

Phytomenadione or phylloquinone

7.25 μgvs9.66 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Sweet Potato, Vacuum Packvs Baked Red Potatoes

7.25%72.5mg

Calcium

3.1%31mg

72.5 mgvs31 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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51%0.46mg

Copper

66.7%0.6mg

0.46 mgvs0.6 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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36.7%2.93mg

Iron

30%2.4mg

2.93 mgvs2.4 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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17.3%72.5mg

Magnesium

23%97mg

72.5 mgvs97 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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65.2%1.5mg

Manganese

26%0.6mg

1.5 mgvs0.6 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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23%162mg

Phosphorus

35.5%248mg

162 mgvs248 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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30.3%1029mg

Potassium

55.3%1879mg

1029 mgvs1879 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.2%2.3μg

Selenium

2.3 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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11.6%175mg

Sodium

2.76%41.4mg

175 mgvs41.4 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.4%0.59mg

Zinc

12.5%1.38mg

0.59 mgvs1.38 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.77%251g

Water

7.15%264g

251 gvs264 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Canned Sweet Potato, Vacuum Pack vs Baked Red Potatoes:

Canned Sweet Potato, Vacuum Pack has 381.5 times more Vitamin A, 1.5 times more Vitamin B5, 2 times more Vitamin C and 12 times more Vitamin E than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2 times more Vitamin B1, 2.3 times more Vitamin B3, 1.7 times more Vitamin B9 and 1.3 times more Vitamin K than Canned Sweet Potato, Vacuum Pack.
Both Canned Sweet Potato, Vacuum Pack and Baked Whole Red Potatoes have similar amounts of Vitamin B2 and Vitamin B6 per 300 kcal.
Both Canned Sweet Potato, Vacuum Pack as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Sweet Potato, Vacuum Pack vs Baked Red Potatoes:

Canned Sweet Potato, Vacuum Pack has 2.3 times more Calcium, 1.2 times more Iron, 2.5 times more Manganese and 4.2 times more Sodium than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.3 times more Copper, 1.3 times more Magnesium, 1.5 times more Phosphorus, 1.8 times more Potassium and 2.3 times more Zinc than Canned Sweet Potato, Vacuum Pack.
Both Canned Sweet Potato, Vacuum Pack and Baked Whole Red Potatoes have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned Sweet Potato, Vacuum Pack has 3.3 times more Sugars than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.5 times more Protein than Canned Sweet Potato, Vacuum Pack.
Both Canned Sweet Potato, Vacuum Pack and Baked Whole Red Potatoes have similar amounts of Energy, Omega 3, Carbohydrate and Fiber per 300 kcal.
Both Canned Sweet Potato, Vacuum Pack as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Sweet Potato, Vacuum PackVS Canned Mashed Sweet PotatoBaked Red PotatoesVS Canned Mashed Sweet PotatoCanned Sweet Potato, Vacuum PackVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 300 calories Canned Sweet Potato, Vacuum PackVS Baked Red Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Sweet Potato, Vacuum Pack or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: